15-20mins working on the snatch.

Starting from high hang snatches and working towards the floor starting position.
- Light to moderate weights
- Rest as needed for quality

EMOM3
7 Power snatches 30/20kg + 30 DU

Rest 90s

EMOM3
5 Power snatches 40/30kg + 30 DU

REST 90s

EMOM3
3 Power snatches 50/35kg + 30 DU

EMOM 12:00
ODD MINUTES: 10 Burpees
EVEN MINUTES: 7 Power Clean + S2OH @60/42.5

Row / Air bike: 90s.

2 rds:
12-15 Air squat
9-12 Muscle snatch
6-9 Burpee

Row / Air bike: 60s.

Mobility:
- Spider lunge + twist (alt.)
- Up & down dog
- Thoracic w/ ball + barbell
- Pigeon stretch
- Shoulders

• Use a 5cm plate
• @60-65% of 1RM
• Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than last week)
• Deadstop, NO TNG!!!
• Every lift 100% effort
• Rest 2-4min

In teams of 4:

3 power snatch
5 seated box jumps

12min AMRAP

3 Rounds of:
Banded Glute Bridge x 30
Standing Calves x 30
Rest as needed

60s. Row / Air bike

2 rds:
12 Air squat
9 Ring row
6 Push up

60s. Row / Air bike

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Shoulder press

Mobility:
- Lunge complex
- Front rack
- Shoulders
- Lats

150 wall ball
every time you need to pause do 40 shoulder taps

3 Rounds of:
Banded Pushdowns x 15
Alternating DB Curls x 10 each
Then,
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale